This was probably the clearest run thro of the hows & whys of FTP testing I’ve seen by a vlogger, thanks. I especially enjoyed your input from the pros. I would love to hear more about Nico’s retirement plans.
Brodie's comments about the mental side of if were the most helpful for me - when I start the test I'm hyper-aware of the slightest feeling of weakness or discomfort, waiting for it to start hurting etc. Important reminder to either turn the brain off or focus on positive thoughts
For sure, always go in with a positive mindset. It always hurts but the improvement you’ll get by being able to block out or accept the pain will be well worth it. 🙏🏼
Great video. It's funny how if you do an FTP on a trainer there is no mention of using the hill to set your benchmark so this was very informative, but all makes perfect sense, from yourself and the pros
I really didn't think i could watch 26min on this topic but it ended up being one of my fav vids of yours, so glad you ammended and reuploaded. The insights from the pros was incredible and your hows & whys of FTP were clear! Vlogging during the test was next level, you were one with the pain, thanks, can't wait till the next one:)
Another brilliant video Tristan. Loved the focus on FTP and mixing in the tips from top pros. Your videos are always superb and the variety makes it even more interesting.
Another good vlog, slowly going through the back catalogue. I think this is the most relaxed and best interviews (well conversations really) with pro riders. They seem really genuine and unguarded. Cheers for the content Tristan quite a fresh take.
Cheers Ben, really appreciate the kind words 🙏🏼 That’s the aim..just have a regular chat with guys who ride bikes better than us. Glad you’re enjoying the videos mate!
Beautifully explained concept and ball-busting demonstration. The interviews with current pros help take the mystery out of the self-test. Bravo on not dropping your camera/phone after the effort.
FTP - Just started riding, using my son's antique Roubaix, so he sent me your video. Hoping to get this 64yr old frame into an FTP session soon using his ride.. if he will let me.. so I can see how pathetic I really am so I can brag about how much progress later! If not, it will need to be time and distance bc I have been old school for a long time now. :) Great video, I enjoyed the interviews too!
Thanks for the quality video Tristan - my biggest tip regarding FTP is keeping a consistent test regime because the only relevant parameter is "difference" from last time :D
Fun fact: I have the same T-shirt as Brodie’s wearing. I bought mine off a couple of wheeler dealer guys in Harrogate at the world champs. They made the design themselves and printed at home, selling them in bars/on the street for a tenner 😅
This is the video I wish I had when I first started doing them. Last FTP test I did, which was just after my peak last year, was 397w for 20mins @78kg. Next season the target will be 395w, with a stretch goal of 422 at roughly the same weight. Ramp tests I don't come very close to this number, think I'm well suited to 20min efforts, oh and I do these efforts up Alp d'zwift via my power meter to keep it consistent for training outdoors.
'FTP' - Great revision. Watched the original before it was pulled. This was certainly a step onwards. I tend to do all my testing indoors as round here we simply do not have a 20min climb of suitable gradient.
At this point I click the like button before the video is 10 seconds in since I know it’s good before I even watch it. Keep it up! What lenses you running in your Jawbreakers?
FTP! Recently discovered your channel and gradually catching up with some great content. I enjoy the broad mix of content you share with us. The quality and 'production value' really stand out too. Keep up the great work 😎
Cool to hear the pacing strategy but I’ve always been told conflicting protocols from coaches like either do an all out 5 min effort - recover then 20 min, a series of 1 min all out - recover or do 30 min effort and subtract the first 10 min. All multiplied .95 like you said. Apparently it’s something about clearing out your lactate pathways. Also morning tests for me are always down 10% vs afternoons.
Really fantastic insights. This made for a brilliant update of the earlier vid you did. (How the hell did you hang on to the camera stick during the test!?)
Thanks Andy. Yeah I was a bit bummed when I put up the first video and realised it wasn't quite what it could've been, so i'm glad you like the updates. Made the video a little longer but I think more watchable. And I will definitely not be trying to vlog while doing efforts of that intensity again..haha.
@@tristantakevideo Cheers, Tristan. It may have been longer but in a really good way and getting those different perspectives from the pro riders along with their points of commonality really provides support to your FTP methodology and a bit of a peek behind the curtain. Those wattages!!!
Thanks Bob. Yeah a lot of guys race to power for the hilly races. Knowing they can hold a certain amount of power for a certain amount of time helps with pacing and nutrition strategy.
Just watched this and my understanding of Strava is so much better so thanks for that. I do have one question regarding FTP testing and that is that a lot of riders use one of the indoor platforms to test, is this less accurate that an outdoors test? It is difficult to find a suitable hill long enough in the UK.
Thanks Paul. This is a tough one. I find I can’t push quite the same numbers on the trainer as I can outdoors as the continual resistance of the trainer induces quite a bit of fatigue that doesn’t feel accurate to real life (unless riding up a 20% climb). But a lot of people do their FTP tests on the trainer as they can’t find the right terrain to do a test outdoors. It’s worth giving one a shot on the trainer and seeing how you go if you have no other option.
As someone who has interest in starting my own cycling RUclips Channel I would love to see a video of you breaking down why you started, how you make your videos, how did you market it to sponsors all that! I would love to learn more from you!
For sure - I will be making a training series once I start getting back into it around November/December so you’ll see more on my improvement in time. 👌🏼
Just found you recently. Great videos. Thank you. Yes, I "liked" and "subscribed". Off subject....I was admiring your desk setup. Could you share what Mac you are using? Monitor? (LG something). What are your glasses sitting on? Other tips or pieces you really like? Cheers. Ok, need to find a good FTP climb!
Thanks Paul, glad you’re on board! I’ve got the LG 32” Ultrafine monitor (32UN880-B is the model) linked up to my M1 MacBook Pro with a usb-c cable. My glasses are sitting on the closed MacBook. On the back of the monitor I’ve mounted two Philips Hue play bar lights and have a Philips hue bulb in the standing lamp so I can control all the colours and brightness of the lights independently. On top of the monitor I’ve got the BenQ screenbar monitor light which is great and on the desk is an IKEA desk pad which was €3. Hope that helps and good luck with that FTP test!
Seated will be smoother but some people find they put out more power standing, especially on steep climbs. Standing isn’t sustainable for long periods though, so the number you end up with may not be as accurate as a guide to FTP as going for a steady seated effort. I do my tests probably 95% seated. Hope that helps! 🙏🏼
I wanted to keep the video simple as it’s designed for people’s first attempt at an FTP test - telling people to do an all out 5 minute effort before their first FTP test could end in tears…
I spend quite a bit of time on Zwift and my previous FTP tests have been done on Zwift. I always find it hard to produce power indoors compared to on the road (could be the draggy feeling of the trainer, the temperature or the lack of feeling of speed). Starting to think I should do one on the road to see if there's a pronounced difference.
If you’ve got access to a gradual and consistent climb that goes for 20 minutes or more, give it a shot so you’ve at least done both and know the differences. Personally I find the trainer just isn’t realistic.
Can be hard. Usually I do them on a local Cat 2 about 10k's away. Although 1st 5mins its 10% ,next 5mins around 4%, and last 10mins around 8% so not ideal. But still shows me my progression or regression! Just have to be careful not to blow on that 1st steep section.
"FTP" & Thanks Tristan! Interesting although likely beyond me as I have no PW meter :) But Also thanks for that VAM info I had never looked at it & now I know it is there it is interesting as I use only HR so now I have another metric...Thanks!
No worries Mike! Good to hear you got something out of it. If you put VAM on your device screen you can almost use it like you'd use average power. Sometimes I climb to VAM to give myself a break from looking at watts and find it quite enjoyable.
@@tristantakevideo Thanks again that is very interesting too. Unfortunately my Bryton doesn't have that function :( But I see it on Strava when I upload..I may have to switch to Garmin or Wahoo . Thanks!
Would you consider the one-crank power meters to be accurate enough as a purchase? Much more affordable, obviously. I have all DuraAce 9200. Thank you, Tristan (and any other person knowledgeable on power meters).
I do think they are accurate, however I wouldn’t recommend a Stages like mine. It works reasonably a lot of the time, but some of the time it also doesn’t. It’s inaccurate, runs out of battery strangely at times, and just has issues that get frustrating. For affordability I would recommend a set of Assioma power pedals. They now make them Shimano compatible so you don’t have to change your cleats if you run Shimano, and I’ve only heard good things.
Would you say indoor ftp tests are more accurate because it doesn’t have any external factors affecting your output. Or would you say outside tests are more accurate because you are riding and racing outside.
Indoor tests are good to give you a gauge for indoor riding, likewise with outdoor tests and riding, but in the past I’ve found the two rarely cross over. My highest 20 minutes of all time outdoors was 365w and my highest indoors was no more than about 320w. Some guys find they can push good numbers on the trainer but I really struggle without being able to throw my bike around and use gravity to my advantage.
FTP.Did the Zwift Ramp test to get mine.Now the 12 week improvement programme then test again.Have you done the test on a trainer as well? Similar numbers? Excellent vid btw.
I haven’t done a specific FTP test on Zwift but I have done a number of all out efforts on the trainer (up Alp d’Zwift etc) and found I can rarely get close to what I can achieve on the road..there’s always at least a 10-15% difference.
@@tristantakevideo All good info.Gonna have to hire a bike with Power so I can do a test on the hill you did.Sure that a UK winter with regular ADZ will help😂 Keep well.
Thanks so much for the video. I'm doing a mix of outdoor vs. indoor training, and always assumed it is better to do the test on zwift where the environment is more controlled. What is your view on outdoor vs. indoor testing? Which should you use to set your training zones?
I test myself outdoors 100% of the time, and when I’ve done indoor testing I’ve found I can’t replicate the same numbers because I just don’t have the raw muscular force in my legs to push a decent wattage and maintain a consistent cadence. I also ride outdoors 100% of the time so I set my zones based on what I experience while outdoors. In your case, try both and find a happy medium..the difference may not be huge and therefore setting zones shouldn’t be overthought.
Standing will net you higher numbers but isn’t quite as accurate because you wouldn’t be able to do that for an entire hour. I usually go 95% seated and 5% standing for example, but the biggest aim should be to keep the entire 20 minutes nice and smooth, which seated usually is.
Does it make more sense for each individual to do the test on terrain that they ride on most often? For example I don't have any long climbs where I live , but have alot of short punchy climbs and rolling roads, so that's the kind of riding I do the most. Thanks
Not for the FTP test - it needs to be nice and steady so you can get an accurate measure of what you could hold for one hour. However once you’ve found your FTP you can begin to base your training for the specific terrain you ride around that number. IE: repeated 5 minute efforts can be done at 115% of FTP.
A home trainer would be my best recommendation if you can’t get to a climb. Lots of people use the trainer to set benchmarks for themselves but I’ve never found it translates to real world riding for me personally.
@@tristantakevideo yeah I’ve never done an outdoor test. I’ve only done them on the trainer but I would love to try one outside…seems a bit more enjoyable
FTP! Great video mate! Super interesting to hear from these amazing riders. 457w for Nico that’s unearthly 🤯 Technical question, how do you record sound when on the bike? Are you using a mic or is it just from the iphone? And do you do anything to enhance the audio? Cheers! 👏🏻✌🏻
Hey Camilo! Glad you liked the video. I just use the regular iPhone microphone. I do slightly cup my hand around the base of the phone when I’m filming myself to stop the wind noise but other than that nothing else. 👌🏼
My first FTP test after taking two years off of the bike consisted of me pushing 480-500 watts for the first minute and a half then subsequently dying 1000 deaths. Needless to say, I did much better on the second attempt.
You can do a rough calculation of your power output based on weight, gradient and speed if you’re on a climb, but without a power meter it won’t be ideal. That’s where VAM is a good measure as you can put it on your head unit and aim for a certain number as you climb - then try beat it next time.
I explain VAM in the last part of the video, however basically if you have a Wahoo or Garmin head unit, it can calculate VAM and display it on the screen for you. If you don’t have a Garmin or Wahoo, use your phone to record your ride and look at the segments afterwards on Strava and it will show your VAM.
The original FTP test should include a 5 min all-out-effort pre-FTP test, yet it's never mentioned in FTP videos. Did you do one? Does anybody do it? Love the content btw and please don't take the question the wrong way.
Thanks for the comment. I didn’t do one for this test, and it’s never come up as an ‘absolute must’ for me by any coach, but some people have commented suggesting it.
Why do you not do a 5min blow out with 10min recovery into a 20min all out? A 5m anaerobic blowout minimises the anaerobic impact on your threshold value and provides a more accurate value of your threshold..
Multiple reasons. The main one being that this video is designed for people who are relatively new to training to power and who might find the idea of going all out for 5 minutes before then trying to go all out for 20 minutes a little daunting. Equally there are other forms of FTP test out there but at some point I had to make a decision to stick with one simple and manageable concept to discuss, rather than trying to cover every possible option for training.
FTP, Hey Tristan am interested in more insights from yourself and other pro cyclist on how to train one's aerobic and anaerobic system to get stronger (endurance & speed) on the bike :)
Ganna, van Aert, van der Poel really have around 480-500ftp?(that's according to my quick research) That is insane, if not too insane to be legit... Pogacar also. On peyresourde did similar watts like Pantani and Armstrong in their primes on alpe d'huez. I don't want to cry wolf just saying....
I’ve been Training with power for 2.5 years. My best advice is always do an ftp test on the flat. Doing on the climb is no good. Reason why gravity helps you produce power. I learned that the hard way doing too many vo2 intervals on short climbs. Had to take two months of doing these hard intervals on flats to even it out
This was probably the clearest run thro of the hows & whys of FTP testing I’ve seen by a vlogger, thanks. I especially enjoyed your input from the pros. I would love to hear more about Nico’s retirement plans.
Thanks Derek! Glad you enjoyed it. I’ll aim to get over to Nice to go for a roll and a longer chat with Nico soon 👌🏼
Spot on, Derek Craven. Couldn't have said it better
16mins in to FTP test. HR 185.
Everyone: Audible grunts only and expletives
Tristan: Holds camera out, asks for a Like and Subscribe.
Haha. Machine!
Brodie's comments about the mental side of if were the most helpful for me - when I start the test I'm hyper-aware of the slightest feeling of weakness or discomfort, waiting for it to start hurting etc. Important reminder to either turn the brain off or focus on positive thoughts
For sure, always go in with a positive mindset. It always hurts but the improvement you’ll get by being able to block out or accept the pain will be well worth it. 🙏🏼
Great video. It's funny how if you do an FTP on a trainer there is no mention of using the hill to set your benchmark so this was very informative, but all makes perfect sense, from yourself and the pros
That self talk tip is gold - so easy to be hard on yourself, especially coming back after injury.
I really didn't think i could watch 26min on this topic but it ended up being one of my fav vids of yours, so glad you ammended and reuploaded. The insights from the pros was incredible and your hows & whys of FTP were clear! Vlogging during the test was next level, you were one with the pain, thanks, can't wait till the next one:)
Hell yeah, thanks so much man. Glad you liked it! 🙏🏼
Nice insight to what the pros do. And that’s an impressive ftp test fella. Well done
Cheers Barry! I was pleasantly surprised to be honest!
WOW, that revised version of the vlog turned out incredibly well! It is a really nice and interesting format 👌
Cheers Daniel! 🙏🏼
Another brilliant video Tristan. Loved the focus on FTP and mixing in the tips from top pros. Your videos are always superb and the variety makes it even more interesting.
Thanks Chris! It took me a little longer to make this one but i'm stoked to hear you enjoyed and found it interesting. Much appreciated mate!
Another good vlog, slowly going through the back catalogue. I think this is the most relaxed and best interviews (well conversations really) with pro riders. They seem really genuine and unguarded. Cheers for the content Tristan quite a fresh take.
Cheers Ben, really appreciate the kind words 🙏🏼 That’s the aim..just have a regular chat with guys who ride bikes better than us. Glad you’re enjoying the videos mate!
As someone who has just been trying different FTP tests on different apps and a trainer, this was very helpful. Great video
Thanks mate! Glad you got something out of it! 🙏🏼
Great video mate. I'm amazed Nicko is retiring and can still punch out almost 460w in a 20-minute test, makes you realise just how good the pros are.
Absolutely. It's pretty astounding just how strong these guys are. Nico is a proper weapon.
Beautifully explained concept and ball-busting demonstration. The interviews with current pros help take the mystery out of the self-test. Bravo on not dropping your camera/phone after the effort.
Thanks so much Brendan 🙏🏼
Great video Tristan. Massively informative and great insights with Nico and Ben. The picture is insanely good.
Thank you 🙌🏼
Excellent Tristan. Very informative & useful. The pros' opinions and advices; unique. Graçies!!!
Graçies Antonio! Glad you liked it! 🙏🏼🙏🏼
Thanks Tristan.
Thanks Wendy!
Great video, thanks Tristan. This definitely deserves more Likes!
Thanks mate! 🙏🏼
Insightful as always, keep up the great vlogs
Much appreciated Shaun!
Great video, luv the update on 16mins in to the test usually on my knees by then.
Haha I was pretty on my knees but had forgotten the old ‘like and subscribe’ until that moment 🥲
FTP - Just started riding, using my son's antique Roubaix, so he sent me your video. Hoping to get this 64yr old frame into an FTP session soon using his ride.. if he will let me.. so I can see how pathetic I really am so I can brag about how much progress later! If not, it will need to be time and distance bc I have been old school for a long time now. :) Great video, I enjoyed the interviews too!
Super nice video Tristan!!!. Thank you a lot for the videos
Thanks Marc! 🙏🏼
Bro, fantastic video! Greatly appreciate the knowledge and effort you put into this. Liked and subscribed.
Thanks man, so glad you got something out of it! Good to have you on board. 🤜🏼🤛🏼
That was great. Loved the chat. Super nice riders.
Thanks Ron. Yeah they’re all legends!
Your videos are brilliant really enjoyed it and some great tips too. Some amazing shots towards the end of the video as well
Thank you! 🙏🏼
Thanks for the quality video Tristan - my biggest tip regarding FTP is keeping a consistent test regime because the only relevant parameter is "difference" from last time :D
Just discovered your Channel and i am impressed of the excelent content of your vids. Greets from Southern Germany!
Thank you my friend! 🙏🏼
Really, really well done on this video today man. KUDOS on smashing watts on this 20 min test as well, whew.
Cheers mate! 🙏🏼🙏🏼
Fun fact: I have the same T-shirt as Brodie’s wearing. I bought mine off a couple of wheeler dealer guys in Harrogate at the world champs. They made the design themselves and printed at home, selling them in bars/on the street for a tenner 😅
This is the video I wish I had when I first started doing them. Last FTP test I did, which was just after my peak last year, was 397w for 20mins @78kg. Next season the target will be 395w, with a stretch goal of 422 at roughly the same weight.
Ramp tests I don't come very close to this number, think I'm well suited to 20min efforts, oh and I do these efforts up Alp d'zwift via my power meter to keep it consistent for training outdoors.
Thanks for the vids Tristan. I’m new to road bicycle but lifetime sports person, ur a big help with getting up to speed.
Thank you. Glad you’ve got something out of them!
So good and are such a talented cyclist and video producer too!
Thanks so much man 🙏🏼
This is an excellent video. Thank you.
Thanks Michael, glad you enjoyed it 🙏🏼
'FTP' - Great revision. Watched the original before it was pulled. This was certainly a step onwards.
I tend to do all my testing indoors as round here we simply do not have a 20min climb of suitable gradient.
Really great video. Very educational for a fred like me. Thanks Tristan.
Another great video. Thanks legend!
Thanks mate! 🤜🏼🤛🏼
FTP!
Didn't know about that VAM feature. Will defo be using that. Thanks!
Wow, This is very helpful and informative for a lot of FTP discussions out there. Thanks brother! 👋🇵🇭
Thanks Lawrence! Stoked you liked it!
Great video on FTP! Thanks for all the content. More training videos would be appreciated.
Cheers Owen! Will try do more this year, for sure.
Awesome video! Super informative, very useful, keep up the great work and thank you!
Thanks Ben!
Trillions FTP videos out there... but I learned something new - thank you, Tristan! Brilliant content.
That’s awesome Kati. Stoked! thanks so much 🙏🏼
Excellent video!
Great informations man
That was really helpful! Thanks!
Enjoyed that 👌
At this point I click the like button before the video is 10 seconds in since I know it’s good before I even watch it. Keep it up! What lenses you running in your Jawbreakers?
Haha thanks legend. That lens is the Prizm snow lens I believe.
Nicely done. Great content. Would be interesting to see your numbers on a FTP ramp test compared to the 20 minute test.
Thanks mate! Yeah I need to give a ramp test a proper shot. 🙏🏼
FTP! Recently discovered your channel and gradually catching up with some great content. I enjoy the broad mix of content you share with us. The quality and 'production value' really stand out too. Keep up the great work 😎
Thanks Eddy! Stoked to have you on board. Been a bit slow off the mark for 2022 but plenty more to come 🙏🏼
Really nice video. Thank you.
Another good Video mate.
great content, tips, let’s get it! 🐉🐉🐉
Cool to hear the pacing strategy but I’ve always been told conflicting protocols from coaches like either do an all out 5 min effort - recover then 20 min, a series of 1 min all out - recover or do 30 min effort and subtract the first 10 min. All multiplied .95 like you said. Apparently it’s something about clearing out your lactate pathways. Also morning tests for me are always down 10% vs afternoons.
Your watts/kg is right up there dude!
Really fantastic insights. This made for a brilliant update of the earlier vid you did. (How the hell did you hang on to the camera stick during the test!?)
Thanks Andy. Yeah I was a bit bummed when I put up the first video and realised it wasn't quite what it could've been, so i'm glad you like the updates. Made the video a little longer but I think more watchable. And I will definitely not be trying to vlog while doing efforts of that intensity again..haha.
@@tristantakevideo Cheers, Tristan. It may have been longer but in a really good way and getting those different perspectives from the pro riders along with their points of commonality really provides support to your FTP methodology and a bit of a peek behind the curtain. Those wattages!!!
great video! liked!
Thanks mate 🙏🏼 Hope you’re well!
FTP - Really helpful thanks.
Thanks David! Glad you got something out of it 🙏🏼
Ben is awesome!
He’s a good dude, that’s for sure.
All I really want is that nice blue color Jersey!!!!!
Attaquer have them available through their website if you’re keen! There’s a link in the description 👌🏼
Thanks, lots of insight into real world ftp testing, albeit with jaw dropping numbers. Is FTP used as a guide for team stages?
Thanks Bob. Yeah a lot of guys race to power for the hilly races. Knowing they can hold a certain amount of power for a certain amount of time helps with pacing and nutrition strategy.
Just watched this and my understanding of Strava is so much better so thanks for that. I do have one question regarding FTP testing and that is that a lot of riders use one of the indoor platforms to test, is this less accurate that an outdoors test? It is difficult to find a suitable hill long enough in the UK.
Thanks Paul. This is a tough one. I find I can’t push quite the same numbers on the trainer as I can outdoors as the continual resistance of the trainer induces quite a bit of fatigue that doesn’t feel accurate to real life (unless riding up a 20% climb). But a lot of people do their FTP tests on the trainer as they can’t find the right terrain to do a test outdoors. It’s worth giving one a shot on the trainer and seeing how you go if you have no other option.
As someone who has interest in starting my own cycling RUclips Channel I would love to see a video of you breaking down why you started, how you make your videos, how did you market it to sponsors all that! I would love to learn more from you!
Once I grow a little further I may make a video along these lines. For the moment I’m still learning myself!
@@tristantakevideo love it! Keep up the great content! If you ever come ride in the US, would love to ride
Could be intresting so see a another video of how to improve your FTP, also with some pros. Very good video and nice to see some prooos :)
For sure - I will be making a training series once I start getting back into it around November/December so you’ll see more on my improvement in time. 👌🏼
Just found you recently. Great videos. Thank you. Yes, I "liked" and "subscribed". Off subject....I was admiring your desk setup. Could you share what Mac you are using? Monitor? (LG something). What are your glasses sitting on? Other tips or pieces you really like? Cheers. Ok, need to find a good FTP climb!
Thanks Paul, glad you’re on board! I’ve got the LG 32” Ultrafine monitor (32UN880-B is the model) linked up to my M1 MacBook Pro with a usb-c cable. My glasses are sitting on the closed MacBook. On the back of the monitor I’ve mounted two Philips Hue play bar lights and have a Philips hue bulb in the standing lamp so I can control all the colours and brightness of the lights independently. On top of the monitor I’ve got the BenQ screenbar monitor light which is great and on the desk is an IKEA desk pad which was €3. Hope that helps and good luck with that FTP test!
Loved the video now I want to try one again.. One question though seated or standing? Does it matter?
Seated will be smoother but some people find they put out more power standing, especially on steep climbs. Standing isn’t sustainable for long periods though, so the number you end up with may not be as accurate as a guide to FTP as going for a steady seated effort. I do my tests probably 95% seated. Hope that helps! 🙏🏼
@@tristantakevideo makes sense thanx for the reply👍
No worries dude 🤘🏼
Great explainer, but what happened to the all-out 5min effort before the test?
I wanted to keep the video simple as it’s designed for people’s first attempt at an FTP test - telling people to do an all out 5 minute effort before their first FTP test could end in tears…
I spend quite a bit of time on Zwift and my previous FTP tests have been done on Zwift. I always find it hard to produce power indoors compared to on the road (could be the draggy feeling of the trainer, the temperature or the lack of feeling of speed). Starting to think I should do one on the road to see if there's a pronounced difference.
If you’ve got access to a gradual and consistent climb that goes for 20 minutes or more, give it a shot so you’ve at least done both and know the differences. Personally I find the trainer just isn’t realistic.
@@tristantakevideo Greenhill road it is!
Nice 👍
Great video! Btw whats your height?
Thanks mate. I’m 172cm.
Great insight…. I’m still not buying a power metre to torture my body 🤣 keep it up ! 👍🏼
Haha understandable. You’ve got VAM now if you want to torture your body..😉
Can be hard. Usually I do them on a local Cat 2 about 10k's away. Although 1st 5mins its 10% ,next 5mins around 4%, and last 10mins around 8% so not ideal. But still shows me my progression or regression! Just have to be careful not to blow on that 1st steep section.
Another great Video. What was the wpk for Nico’s best and Brodie’s ? Amazing to see these crazy numbers.
Around 6.3 for Nico and 5.8 for Brodie’s. 💪🏼
"FTP" & Thanks Tristan! Interesting although likely beyond me as I have no PW meter :) But Also thanks for that VAM info I had never looked at it & now I know it is there it is interesting as I use only HR so now I have another metric...Thanks!
No worries Mike! Good to hear you got something out of it. If you put VAM on your device screen you can almost use it like you'd use average power. Sometimes I climb to VAM to give myself a break from looking at watts and find it quite enjoyable.
@@tristantakevideo Thanks again that is very interesting too. Unfortunately my Bryton doesn't have that function :( But I see it on Strava when I upload..I may have to switch to Garmin or Wahoo . Thanks!
Very nice thx
FTP. Good stuff. Thank you Sir. Next time in Girona, maybe we meet on a mountain. Working with Zippy.
Would you consider the one-crank power meters to be accurate enough as a purchase? Much more affordable, obviously. I have all DuraAce 9200. Thank you, Tristan (and any other person knowledgeable on power meters).
I do think they are accurate, however I wouldn’t recommend a Stages like mine. It works reasonably a lot of the time, but some of the time it also doesn’t. It’s inaccurate, runs out of battery strangely at times, and just has issues that get frustrating. For affordability I would recommend a set of Assioma power pedals. They now make them Shimano compatible so you don’t have to change your cleats if you run Shimano, and I’ve only heard good things.
Would you say indoor ftp tests are more accurate because it doesn’t have any external factors affecting your output. Or would you say outside tests are more accurate because you are riding and racing outside.
Most people fid they push slightly lower wattage on a trainer.
Indoor tests are good to give you a gauge for indoor riding, likewise with outdoor tests and riding, but in the past I’ve found the two rarely cross over. My highest 20 minutes of all time outdoors was 365w and my highest indoors was no more than about 320w. Some guys find they can push good numbers on the trainer but I really struggle without being able to throw my bike around and use gravity to my advantage.
@@tristantakevideo I use zwift but I designed my own 20 min test without the crazy warmup the zwift FTP test get you to do
FTP.Did the Zwift Ramp test to get mine.Now the 12 week improvement programme then test again.Have you done the test on a trainer as well? Similar numbers? Excellent vid btw.
I haven’t done a specific FTP test on Zwift but I have done a number of all out efforts on the trainer (up Alp d’Zwift etc) and found I can rarely get close to what I can achieve on the road..there’s always at least a 10-15% difference.
@@tristantakevideo All good info.Gonna have to hire a bike with Power so I can do a test on the hill you did.Sure that a UK winter with regular ADZ will help😂 Keep well.
@@mattrobinson716 Let me know how you go! 🙏🏼
That was cool. thanks. where does the 0.95 ratio come from ?
Awesome video cobba. As a new subscriber am just working my way through them all.was wondering are you an ex pro an your last name
Thanks mate. Not an ex-pro, just an avid amateur living in a very good place for it.
Thanks so much for the video. I'm doing a mix of outdoor vs. indoor training, and always assumed it is better to do the test on zwift where the environment is more controlled. What is your view on outdoor vs. indoor testing? Which should you use to set your training zones?
I test myself outdoors 100% of the time, and when I’ve done indoor testing I’ve found I can’t replicate the same numbers because I just don’t have the raw muscular force in my legs to push a decent wattage and maintain a consistent cadence. I also ride outdoors 100% of the time so I set my zones based on what I experience while outdoors.
In your case, try both and find a happy medium..the difference may not be huge and therefore setting zones shouldn’t be overthought.
@@tristantakevideo thanks so much for the reply, really appreciated!
what is the insight about staying seated, standing, or hybrid during the FTP. I know my numbers are much higher standing
Standing will net you higher numbers but isn’t quite as accurate because you wouldn’t be able to do that for an entire hour. I usually go 95% seated and 5% standing for example, but the biggest aim should be to keep the entire 20 minutes nice and smooth, which seated usually is.
Does it make more sense for each individual to do the test on terrain that they ride on most often? For example I don't have any long climbs where I live , but have alot of short punchy climbs and rolling roads, so that's the kind of riding I do the most. Thanks
Not for the FTP test - it needs to be nice and steady so you can get an accurate measure of what you could hold for one hour. However once you’ve found your FTP you can begin to base your training for the specific terrain you ride around that number. IE: repeated 5 minute efforts can be done at 115% of FTP.
Fair! That makes sense. Thanks for the reply 🤙
Any recommendations for someone that doesn’t have a 6-8% climb that they can be on for 20 minutes?
A home trainer would be my best recommendation if you can’t get to a climb. Lots of people use the trainer to set benchmarks for themselves but I’ve never found it translates to real world riding for me personally.
@@tristantakevideo yeah I’ve never done an outdoor test. I’ve only done them on the trainer but I would love to try one outside…seems a bit more enjoyable
Really interesting and informative if a little depressing when I look at my ftp!😭
Ah man glad you liked it! Only one way to improve..🤘🏼
Holy shit that is so much power for 61kg 😵
nice roads
FTP! Great video mate! Super interesting to hear from these amazing riders. 457w for Nico that’s unearthly 🤯 Technical question, how do you record sound when on the bike? Are you using a mic or is it just from the iphone? And do you do anything to enhance the audio? Cheers! 👏🏻✌🏻
Hey Camilo! Glad you liked the video. I just use the regular iPhone microphone. I do slightly cup my hand around the base of the phone when I’m filming myself to stop the wind noise but other than that nothing else. 👌🏼
FTP! Cheers man, great content!
Thanks man 🙏🏼
My first FTP test after taking two years off of the bike consisted of me pushing 480-500 watts for the first minute and a half then subsequently dying 1000 deaths. Needless to say, I did much better on the second attempt.
Good to hear mate!
FTP 😃 Great job - on the bike and with the camera! Keep it on!
Thanks man!
is there a way to get a ftp without powermeter
You can do a rough calculation of your power output based on weight, gradient and speed if you’re on a climb, but without a power meter it won’t be ideal. That’s where VAM is a good measure as you can put it on your head unit and aim for a certain number as you climb - then try beat it next time.
@@tristantakevideo and how do i measure vam
I explain VAM in the last part of the video, however basically if you have a Wahoo or Garmin head unit, it can calculate VAM and display it on the screen for you. If you don’t have a Garmin or Wahoo, use your phone to record your ride and look at the segments afterwards on Strava and it will show your VAM.
The original FTP test should include a 5 min all-out-effort pre-FTP test, yet it's never mentioned in FTP videos. Did you do one? Does anybody do it?
Love the content btw and please don't take the question the wrong way.
Thanks for the comment. I didn’t do one for this test, and it’s never come up as an ‘absolute must’ for me by any coach, but some people have commented suggesting it.
Why do you not do a 5min blow out with 10min recovery into a 20min all out? A 5m anaerobic blowout minimises the anaerobic impact on your threshold value and provides a more accurate value of your threshold..
Multiple reasons. The main one being that this video is designed for people who are relatively new to training to power and who might find the idea of going all out for 5 minutes before then trying to go all out for 20 minutes a little daunting. Equally there are other forms of FTP test out there but at some point I had to make a decision to stick with one simple and manageable concept to discuss, rather than trying to cover every possible option for training.
FTP, Hey Tristan am interested in more insights from yourself and other pro cyclist on how to train one's aerobic and anaerobic system to get stronger (endurance & speed) on the bike :)
According to hunter Allen who invented the ftp test you should do a 5min all out effort before you do you 20mins ftp test
FTP! Nice video 👌
Ganna, van Aert, van der Poel really have around 480-500ftp?(that's according to my quick research) That is insane, if not too insane to be legit...
Pogacar also. On peyresourde did similar watts like Pantani and Armstrong in their primes on alpe d'huez.
I don't want to cry wolf just saying....
I’ve been Training with power for 2.5 years. My best advice is always do an ftp test on the flat. Doing on the climb is no good. Reason why gravity helps you produce power. I learned that the hard way doing too many vo2 intervals on short climbs. Had to take two months of doing these hard intervals on flats to even it out
FTP! 👌🏼🙌🏼
Ftp
the 2 man are telling there ftp but Brodie Chapman is keeping it secret ? :(
nice tips and info .
She didn’t want to embarrass them…